Finally, you did it! You just gave birth to a beautiful baby. You thought all the pain from that dreadful third trimester, like back pain, would go away. But now you’re still experiencing back pain while doing laundry and washing dishes, and sometimes it’s so bad that you can’t even hold your new baby. Well, I’m here to help you! I am a PTA specializing in helping postpartum women relieve low back pain. In this blog, I share how to strengthen your back after having a baby.
Author Intro
As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise properly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
What Happened to Your Back After Having a Baby?
After having a baby, your back undergoes several changes and challenges due to the physical demands of pregnancy and childbirth. Here are some common issues that can affect your back postpartum:
Hormonal Changes
During pregnancy, your body produces hormones that loosen the ligaments and joints in your pelvis to prepare for childbirth. These hormonal changes can continue postpartum, making your back more susceptible to pain and injury.
Extra Weight
Carrying the extra weight of pregnancy puts additional strain on your back muscles. Even after giving birth, you might still be carrying some of that weight, which can contribute to back pain.
Shifts in Posture
The growing baby and expanding uterus shift your center of gravity forward, leading to changes in posture. This shift can cause you to lean back to maintain balance, putting extra pressure on your lower back.
Weakened Core Muscles
Pregnancy stretches and weakens the abdominal muscles, which play a key role in supporting your back. Weakened core muscles can lead to poor posture and back pain.
Diastasis Recti
Diastasis recti is the separation of the abdominal muscles, which is common after pregnancy. This condition can weaken the abdominal muscles and lead to poor support for the lower back, resulting in pain. A similar condition is abdominal coning.
Breastfeeding Posture
Breastfeeding, if not done with proper posture, can strain your upper back, neck, and shoulders. It’s important to find a comfortable position that supports your back while feeding your baby.
10 Beginner Exercises for Postpartum Low Back Pain Relief
Exercises to Strengthen Your Back
Regular exercise has many benefits, including pain relief, improved mood, and better overall health. It can also help with postpartum depression and boost your energy levels.
Pelvic Tilt
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and press your lower back into the floor.
- Hold for a few seconds, then relax.
- Repetitions: 10 times.
Glute Bridges
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips towards the ceiling, squeezing your glutes.
- Hold for a few seconds, then lower your hips back down.
- Repetitions: 10 times.
Knees to Chest
How to do it:
- Lie on your back with your knees bent.
- Bring one knee up to your chest, hold for a few seconds, then lower it back down.
- Repeat with the other leg.
- Repetitions: 10 times per leg.
Bird-Dog Exercise
How to do it:
- Start on your hands and knees.
- Extend your right arm forward and your left leg back, keeping your back straight.
- Hold for a few seconds, then return to the starting position.
- Repeat on the other side.
- Repetitions: 10 times per side.
Wall Sits
How to do it:
- Stand with your back against a wall and slide down into a sitting position with your knees bent at a 90-degree angle.
- Hold this position.
- Hold: 10-20 seconds.
Stretches for Postpartum Back Pain
Seated Forward Bend/ Hamstring Stretch
How to do it:
- Sit on the floor with your legs straight out in front of you.
- Gently reach forward towards your toes, keeping your back straight.
- Hold: 20 seconds.
Hip Flexor Stretch
How to do it:
- Get into a lunge position with your right leg at 90 degree bend in front of you and your left leg extended out.
- Push your hips forward gently until you feel a stretch in your left hip.
- Hold: 20 seconds per side.
- Make sure your trunk is straight.
Kneeling Thoracic Stretch
How to do it:
- Begin on your knees with your hands placed on a stable surface like a bench or chair in front of you.
- Keeping your arms extended, gently sit back towards your heels while lowering your chest towards the floor.
- Feel the stretch along your upper back (thoracic spine) and down the sides of your back (lat muscles).
- Maintain this stretch for 20-30 seconds, focusing on breathing deeply and relaxing into the position.
Child’s Pose
How to do it:
- Start on your hands and knees.
- Sit back on your heels and stretch your arms forward, lowering your forehead to the floor.
- Hold: 30 seconds.
Cat-cow Stretch
How to do it:
- Start on your hands and knees.
- Arch your back up towards the ceiling (cat position), then lower it and lift your head and tailbone (cow position).
- Repetitions: 10 times.
Beginner Exercise Tips for Postpartum Back Pain
Fitness Tips
Start with Gentle Exercises
After giving birth, your body needs time to heal. Gentle exercises are a good idea. They help you get back into shape without risking injury.
Avoid High-Impact Exercise
In the postpartum period, it’s important to avoid high-impact exercise. These can put too much strain on your body and increase the risk of injury.
Make It a Daily Routine
Finding time to exercise as a new parent can be tough. Try to include exercises in your daily routine. Even a few minutes each day can make a big difference.
Focus on Your Pelvic Floor Muscles
Your pelvic floor muscles play a big role in supporting your back.
Doing pelvic floor exercises, like Kegel exercises, can help.
These exercises involve tightening and relaxing the muscles you use to stop the flow of urine.
Try doing short squeezes throughout your day.
Pay Attention to Your Posture
Good posture is important for back health. When you’re feeding your baby, make sure you’re sitting comfortably with your back supported. Keep your shoulders relaxed and avoid hunching over.
Other Exercise Tips
Stay Hydrated and Eat Healthy
Drinking plenty of fluids and eating a balanced diet are important. They help your muscles recover and give you the energy you need to take care of your baby.
Be Patient with Your Body
Remember, your body has gone through a lot of physical changes. Give yourself time to recover and don’t push too hard too soon. Gentle and regular exercise is the best way to build strength and stay healthy.
Listen to Your Body
If you experience pain or discomfort, stop exercising and consult your healthcare provider. Proper treatments and recovery time are essential for your health.
Get Professional Advice
It’s always a good idea to talk to a healthcare provider or a physical therapist before starting any exercise program. They can give you the best advice based on your specific needs and medical condition.
Join a Postnatal Exercise Group
Joining a postnatal exercise group can be a great way to stay motivated and meet other new mums.
The Takeaway
Strengthening your back after having a baby is important for your overall health. Start with gentle exercises, focus on your pelvic floor muscles, and include abdominal exercises in your routine. Drink plenty of fluids, eat healthy, and get advice from a healthcare provider. Be patient with your body and avoid high-impact exercise. With the right approach, you can enjoy the benefits of exercise and take good care of yourself and your baby.
References
- Wiezer M, Hage-Fransen MAH, Otto A, Wieffer-Platvoet MS, Slotman MH, Nijhuis-van der Sanden MWG, Pool-Goudzwaard AL. Risk factors for pelvic girdle pain postpartum and pregnancy related low back pain postpartum; a systematic review and meta-analysis. Musculoskelet Sci Pract. 2020 Aug;48:102154. doi: 10.1016/j.msksp.2020.102154. Epub 2020 May 5. PMID: 32560862.
- Kazeminia M, Rajati F, Rajati M. The effect of pelvic floor muscle-strengthening exercises on low back pain: a systematic review and meta-analysis on randomized clinical trials. Neurol Sci. 2023 Mar;44(3):859-872. doi: 10.1007/s10072-022-06430-z. Epub 2022 Oct 7. PMID: 36205811.
- Carvalho MECC, Lima LC, de Lira Terceiro CA, Pinto DRL, Silva MN, Cozer GA, Couceiro TCM. Lombalgia na gestação [Low back pain during pregnancy]. Rev Bras Anestesiol. 2017 May-Jun;67(3):266-270. Portuguese. doi: 10.1016/j.bjan.2016.03.002. Epub 2016 May 21. PMID: 27220735.
- Vermani E, Mittal R, Weeks A. Pelvic girdle pain and low back pain in pregnancy: a review. Pain Pract. 2010 Jan-Feb;10(1):60-71. doi: 10.1111/j.1533-2500.2009.00327.x. Epub 2010 Oct 26. PMID: 19863747.
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